Hey guys, it’s kara the Foodie Dietitian.
Thank you so much for tuning in to the very first episode of Yogi Eats. As a dietitian
nutritionist and yoga teacher i’m really passionate about combining nutrition and yoga as a means
to helping you nourish the body and mind and achieve a life of holistic happiness. On today’s
first episode of Yogi Eats i’m going to talk about a problem that I think we can all relate
to and have all experienced it at one point or another and that’s stress. Yeah, we all
experience it on a daily basis is more like it right? We all live in a world that’s super
busy that’s moving at a million miles per hour we all have to-do lists that span three
pages that seem to never ever end and we’re always connected. We have cellphones, iPads,
laptops, we’re always on and because of that it’s really common experience anxiety, stress,
headaches and just feeling burnt out. Today i’m going to share two techniques with you
one nutrition and one yoga based that help me keep my nerves in check throughout a busy
and stressful week. First i’ll show you the breathing technique called Nadi Shodhan Pranayama
or alternate nostril breathing. Nostril breathing means clearing pathways, clearing channels,
or clearing energy channels. The thought is that by clearing out our energy channels and
removing any energy that’s stuck that in turn helps to calm the mind. So i’ve found it to
be very grounding, it’s very calming, it helps me to center myself and the beauty of it is,
is that it only takes a few minutes out of the day. And i think we can all spare a few
minutes each to take a breath. To start, find a comfortable seat with your spine tall and
your shoulders relaxed. Place your left hand on your left knee, palms facing up towards
the sky. With your right hand place the tip of the index finger and middle finger right
in between your eyebrows. Place the ring finger and pinky finger on the left nostril and thumb
on the right nostril. We will use the ring finger to open and close the nostril and the
thumb to control the right nostril. Press your thumb down on the right nostril to close
it off and breath out gently throughout the left nostril. Now breathe in from the left
nostril and press the left nostril gently with your ring finger. Remove the right thumb
from the right nostril and breathe out from the right. Breathe in from the right nostril
and exhale from the left nostril. Continue inhaleing and exxhaling from alternate nostrils.
Complete nine more rounds by alternately breathing through the right and left nostrils. After
each exhalation, remember to breath in from the same nostril in which you exhaled. When
you are first starting out with this practice focus on the inhale and exhale and don’t worry
about counting the breath. As you become more advanced you can work on inhaling for a count
of four and exhaling for a count of four and working your way up to breath counts of six
and eight. Always keeping in mind not to force the breath and use too much exertion. So now
that you’ve practiced Nadi Shodhan Pranayama if you have a couple minutes, make yourself
a cup of tea. Yep seriously. Tea is meditative and calming in itself just the act of wrapping
your hands around a warm mug of tea and creating that quiet time for yourself and really engaging
all of your senses bringing your face towards the tea smelling it, taking in the aroma,
feeling the steam on the tip of your nose, feeling the warmth on your hands and really
engaging all of your senses that in itself is a very meditative activity so i think just
making yourself a warm cup of tea, preferably one without caffeine, such as an herbal tea
so that you’re not stimulating your nervous system more. I got really into herbal teas
this winter because there are many that have antibacterial properties that help ward off
colds and flu and active flu season during the winter months. So one of the the teas
that I really enjoy is sage tea. I’m sure we’ve all heard of sage its delicious paired
with butternut squash in a brown butter sauce. Love using it in the fall and around the holidays.
The dry herb sage has actually been used for centuries the ancient greeks referred to herbal
sage as the herb of immortality. And they used sage for it’s ability to enhance inner
wisdom but seriously sage has some properties that really help to strengthen the nervous
system so sage actually helps to improve memory, and mental acuity, and is known to help relieve
tension and headaches. So i find it really helpful and calming. I find sage to be really
grounding. If my mind is in a million places during the day and i can’t seem to focus and
concentrate and i just need to clear my mind i love making a cup of sage tea. And it’s
so easy to make making sage tea literally takes ten minutes. All you have to do is take
a tablespoon of the dried sage herb and 8 oz of water. Boil the 8 oz of water on the
stove top and i’ll usually take the tablespoon of dried sage and put it in a cheese cloth
and let the sage in side the cheese cloth steep and put a plate over top so it can steep
for about 10 to 15 minutes. And i’ll take the cheese cloth out and squeeze out any of
the remaining liquid to make sure all of the good stuff gets out in the tea and then i’ll
pour the tea into a mug and it’s ready to go and it only takes 30 seconds to make and
10 to 15 minutes to steep and then you have this delicious, grounding, relaxing, cup of
tea to enjoy. Thank you so much for tuning in to the very first episode of Yogi Eats
I hope you all have a very relaxing and calming week and i’ll see you all next time.